Light Triceps Extension

TricepsLight dumbbells or band

An isolation exercise targeting the triceps to strengthen the back of the upper arm, balance arm development, and stabilize elbows.

How to do it

1Stand tall or hinge slightly forward with a flat back, holding light dumbbells or a band.

2Pull your elbows back and lock them by your sides.

3Keeping your upper arms fixed, extend your arms straight back until fully extended.

4Pause briefly at the top, squeezing your triceps hard.

5Smoothly return to the start position by bending your elbows to 90 degrees.

Common mistakes

Moving your elbows up and down during the extension, shifting load to your back.

Rounding your upper back while hinged over, placing strain on your spine.

Swinging the weights back with momentum rather than controlling the contraction.

Breathing

Exhale as you extend your arms back, inhale as you flex back to 90 degrees.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.